Kitchari ("KITCH-aree") is a healing, nourishing food used to “nourish babies, the elderly, and the healthy in times of detox or deep spiritual practice” (Douillard).

Split yellow mung beans are the easiest legume to digest and produce no gas. White rice is the easiest grain to digest because the fibrous husk has been removed. This meal is easy to metabolize and assimilate, so your body has extra energy to repair other areas. Kitchari is detoxifying and cleansing, and tastes like comfort food.

Traditionally, kitchari is a stew of mung beans, white rice, seasonal veggies, anti-inflammatory spices like turmeric and ginger, topped with ghee to nourish all 7 body tissues.

Make this weekly to maintain health, when you feel run down, or any time you need a reset.

Kitchari Recipe

1 cup split yellow mung beans (or "moong dal" like this brand at Whole Foods), or these

½ cup white rice

Rinse beans and rice well in mesh strainer, soak for at least 1 hour or overnight

1 inch fresh ginger, peeled and chopped

1 tbsp ghee, plus more for serving (sub coconut oil if vegan)

1 tbsp spice mix (recipe here)

6 cups water

1 cup chopped seasonal orange veg (carrots, sweet potatoes, any squash)

2 cups chopped seasonal greens (spinach, chard, kale, collards)

½ to 1 tsp pink salt

Chopped fresh cilantro

1 lime, quartered

1. Melt ghee and sauté ginger until fragrant, about 2 minutes.

2. Add rice, beans, and spices; stir to coat. Add water and bring to boil then turn down to a med/low simmer.  

3. Add hard veggies (like carrots) and simmer 25 minutes with lid ajar.

4. After 25 minutes, if there is no more water, add a little more, like 1/2 cup or so. Add quick cooking greens and simmer 5 more minutes (if using tender lettuces like arugula or baby spinach, stir at the end, off heat).

5. Turn off heat and add salt and ghee.

To serve:

Ladle kitchari into bowl. Top with a little more ghee, cilantro, and lots of lime.

Instant pot/pressure cooker method: saute ginger in ghee, add rice/beans/spices, stir to coat.  Add water and hard veggies, set to high pressure for 15 minutes.  Allow pressure to release for 10 minutes or more. Open lid, stir in tender greens like baby spinach and season with salt and toppings.  

Extra Diddies:

• Use more rice when sick, returning from travel, or when you need more nourishing

• For excess vata (dryness, cold, anxiety) add more ghee and cinnamon, soak rice and beans overnight

• For excess pitta (heat, acid, anger) omit ginger, add coconut flakes and raisins

• For excess kapha (heaviness, foggy) use less oil, add black pepper, omit rice (use 1.5 cup dried mung beans in the initial recipe)